Weight Loss

Indian Nutrition Plan for Non-Alcoholic Fatty Liver (NAFLD & NASH Diet Chart)

I don’t even drink alcohol … how on earth is that possible? This is the first thing that comes to mind when testing positive for fatty liver. However, alcohol consumption alone does not cause fatty liver. It only worsens the fatty liver that has already developed. Let’s take a look at what a NAFLD and NASH diet chart looks like? Indian diet plan for non-alcoholic fatty liver disease.

Indian Nutrition Plan for Non-Alcoholic Fatty Liver (NAFLD & NASH Diet Chart)

The Process of Fatty Liver; How is fat stored in the liver?

The liver is an organ that performs several important functions for good health. It helps break down and process food, purify blood, build protein, remove toxins, balance hormones, and store energy.

Fat deposition begins when the body’s production of fat increases and the liver cannot metabolize the fat efficiently. When the extra sugar is deposited in the circulation in the liver, it is also converted into fats. This can lead to a build-up of fat in the liver.

What is Non-Alcoholic Fatty Liver / NAFLD?

The non-alcoholic fatty liver disease is also known as “liver steatosis”. It is caused by metabolic liver dysfunction. A layer of fat forms in and around the liver. It can develop due to excessive sugar consumption, insulin resistance, obesity, or genetics.

Prolonged non-alcoholic fatty liver disease can cause diabetes, heart disease, kidney disease, cirrhosis and liver cancer.

Symptoms of NAFLD:

Heaviness on the upper right side of the abdomen along with swelling. Reddish palms. General tiredness. Yellow eyes and skin. Abnormal liver enzymes.

Causes of NAFLD?

Obesity: Obesity causes inflammation in the liver and body. This inflammation leads to the build-up of fat layers around the liver. However, if body weight is not decreased, this deposition will worsen, resulting in NAFLD.Insulin resistance: Prediabetics have insulin resistance. Therefore, an increase in circulating sugar in the blood leads to more fat deposits in the liver.Junk food: Junk-like processed foods, sugar, refined carbohydrates, and carbonated beverages all lead to high levels of fat in the body. This can get worse if the person is heavy or insulin resistant.genetics: Few people have genes that are susceptible to fatty liver.

Treatment of non-alcoholic fatty liver disease:

Appropriate exercise: Extensive cardio training helps with fat loss and weight loss. This will help reduce the fatty liver.Improving insulin sensitivity: Improved insulin sensitivity helps reduce fat deposits on liver cells. It also helps in reducing circulating sugar and aids in weight loss.

Indian Nutrition Plan for Non-Alcoholic Fatty Liver (NAFLD & NASH Diet Chart)

Here is the Indian diet plan for non-alcoholic fatty liver (NAFLD & NASH Diet Chart).

Food list for fatty liver:

Whole grains, green vegetables, whole fruits, sprouts are all high in fiber. Dietary fiber helps in weight loss and also reduces fat deposition in the liver. These include millet, multigrain flour, quinoa, and broken wheat.

Methi is high in soluble fiber, which reduces fat absorption and fat deposition. It also helps in weight loss. Soaked seeds help reduce fat absorption from the intestines and also remove excess circulating fats. Read about the benefits of methi seeds.

Fish, olive oil, avocados, almonds, walnuts, flax seeds are all rich in omega-3 fatty acids. Omega-3 fatty acids help reduce inflammation in the body. It also improves liver function. It helps break down and use away accumulated fats. it also helps in reducing the liver that has already been damaged.

Avocados are high in healthy fats. They contain significant amounts of omega-3 fatty acids. It helps slow down damage to the liver. The low glycemic index and high fiber content help in weight loss and improve insulin sensitivity.

These seeds are rich in antioxidants and vitamin E. These help reduce inflammation in the body and improve liver function.

Grapefruits are rich in vitamin C, fiber, and antioxidants. It helps improve liver functions along with weight loss. It helps the already damaged liver to improve cell function and health. The fiber also helps in weight loss, thereby reducing fat deposition.

Oats are high in soluble fiber called beta-glucan. It helps you stay full for a long period of time and also helps you avoid overeating. Not only does it help with weight loss, it also helps reduce fat absorption and deposition.

Ayurveda or ancient science has always emphasized the use of garlic for its cholesterol lowering properties. The enzymes in the garlic work with the fat to flush all toxins out of the liver. In addition to its antioxidant properties, it also helps improve liver function.

The phytoestrogen in soy products helps reduce fat absorption and fat deposition in the liver. It also reduces the damage to the liver caused by inflammation.

Green tea is rich in antioxidants. Studies have shown that it helps in weight loss and flushes toxins out of the liver.

Indian Nutrition Plan for Non-Alcoholic Fatty Liver (NAFLD & NASH Diet Chart)

Here is the Indian Diet Plan for Non-Alcoholic Fatty Liver (NAFLD & NASH Diet Chart)

Early morning:

1 teaspoon of soaked methi seeds with 1 cup of warm water + 2 garlic pods


Vegetable oats appam 5 pieces + green chutney


Oat and soy milk avocado smoothie

OR 1 bowl of potato poha


1 cup of green tea + 2 walnut halves + 2 almonds

OR 1 fruit (grapefruit, kiwi, avacado, pear, papaya, apple, tomato, etc.)

OR 1-2 scoops of Whey Protein Shake (in most cases, your doctor’s advice for this)

Having lunch:

1 cup of lettuce + bajra roti + 1 cup of green vegetables + 1 cup of dal or sprouts + 1 glass of buttermilk


1 cup salad + Daliya pulav + 50g fried tofu with broccoli / cauliflower on the side


1 cup salad + 2 phulka + pumpkin ki sabji + soybean ki curry


1 cup of turmeric milk + 1 khakra


1 small Moong Dal Chilla


2 boiled egg whites


1 cup of vegetable soup + 1 cup of vegetables Dal Khichdi + 1 cup of cottage cheese


Salad + 1 multigrain roti + 1 cup of green leafy vegetables / bottle gourd + 1 glass of buttermilk


Chew 1 garlic pod with warm water and lemon

End Note:

Detecting fatty liver early on helps manage the disease very easily. The basic step in reversing NAFDL is adjusting to a healthy lifestyle. Therefore, weight loss, regular exercise, and avoidance of alcohol can all reduce the risk of NAFLD. Hope this Indian Non-Alcoholic Fatty Liver Diet Plan (NAFLD & NASH Diet Chart) will help you achieve your goals. Please subscribe to our Youtube channel or contact us at [email protected] for a personalized nutrition plan to cure your health problem.

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